If you want a diet plan for the week that includes seven days of diet plans for weight loss then you want to read on. You will find out about a diet plan for the week there was put together by someone who was in the same situation that you may be in now, who wanted some easy weight loss tips and tricks
. These are not tricks though. They were just tested ideas that led to real results.
7-Day Diet Plan for Weight Loss
This is no deprivation diet: You’ll eat three meals and two snacks daily, plus each dish packs a filling balance of 45 percent carbohydrates, 30 percent protein, and 25 percent healthy fats. (More on that here: Everything to Know About Counting Your Macros) When it comes to drinks, Forberg recommends sticking to no- and low-cal picks like coffee, tea, and water.
And to accelerate weight loss and build a healthy and strong body, The Biggest Loser trainer Bob Harper suggests doing 60 to 90 minutes of moderate exercise four times a week.
Monday
Breakfast:
- 1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoes
- 1 slice whole-grain toast
- 1/2 cup blueberries
- 1 cup skim milk
Snack:
- 1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries
Lunch:
- Salad made with: 3/4 cup cooked bulgur, 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon low-fat vinaigrette.
Snack:
- 2 tablespoons hummus and 6 baby carrots
Dinner:
- 4 ounces grilled salmon
- 1 cup wild rice with 1 tablespoon slivered toasted almonds
- 1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan
- 1/2 cup diced cantaloupe topped with
- 1/2 cup all-fruit raspberry sorbet and 1 teaspoon chopped walnuts
Tuesday
Breakfast:
- 3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk
- 2 links country-style turkey sausage
- 1 cup blueberries
Snack:
- 1/2 cup fat-free ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans
Snack:
- 1/2 cup fat-free cottage cheese with 1/2 cup salsa
Dinner:
- 1 turkey burger
- 3/4 cup roasted cauliflower and broccoli florets
- 3/4 cup brown rice
- 1 cup spinach salad with 1 tablespoon light balsamic vinaigrette
Wednesday
Breakfast:
- Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each fat-free refried beans, diced onion, diced mushrooms, and salsa
- Quesadilla made with 1/2 of one small corn tortilla and 1 tablespoon low-fat jack cheese
- 1/2 cup diced watermelon
Snack:
- 1/2 cup fat-free vanilla yogurt with 1 sliced apple and 1 tablespoon chopped walnuts
Lunch:
- Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded low-fat cheddar, and 1 tablespoon low-fat Caesar dressing
- 1 medium nectarine
- 1 cup skim milk
Snack:
- 1 fat-free mozzarella string cheese stick
- 1 medium orange
Dinner:
- 4 ounces shrimp, grilled or sauteed with 1 teaspoon olive oil and 1 teaspoon chopped garlic
- 1 medium artichoke, steamed
- 1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro, and 1 tablespoon fat-free honey mustard dressing
Thursday
Breakfast:
- 1 light whole-grain English muffin with 1 tablespoon nut butter and 1 tablespoon sugar-free fruit spread
- 1 wedge honeydew
- 1 cup skim milk
- 2 slices Canadian bacon
Snack:
- Yogurt parfait made with 1 cup low-fat vanilla yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons low-fat granola
Lunch:
- Wrap made with 4 ounces thinly sliced lean roast beef, 1 6-inch whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard
- 1/2 cup pinto beans or lentils with 1 teaspoon chopped basil and 1 tablespoon light Caesar dressing
Snack:
- 8 baked corn chips with 2 tablespoons guacamole
Dinner:
- 4 ounces grilled halibut
- 1/2 cup sliced mushrooms sauteed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans
- Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette
- 1/2 cup warm unsweetened applesauce with 1/4 cup fat-free vanilla yogurt,
- 1 tablespoon chopped pecans and dash cinnamon
Friday
Breakfast:
- Burrito made with: 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro
- 1 cup mixed melon
Snack:
- 3 ounces sliced lean ham
- 1 medium apple
Lunch:
- Turkey burger (or one of these veggie burgers)
- Salad made with: 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon light Russian dressing
- 1 cup skim milk
Snack:
- 1 fat-free mozzarella string cheese stick
- 1 cup red grapes
Dinner:
- 5 ounces grilled wild salmon
- 1/2 cup brown or wild rice
- 2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing
- 1/2 cup all-fruit strawberry sorbet with 1 sliced pear
Saturday
Breakfast:
- Frittata made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoons chopped spinach, 2 tablespoons part-skim shredded mozzarella, and 2 teaspoons pesto 1/2 cup fresh raspberries
- 1 small bran muffin
- 1 cup skim milk
Snack:
- 1/2 cup low-fat vanilla yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear
Lunch:
- 4 ounces sliced turkey breast
- Tomato-cucumber salad made with 5 slices tomato, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon fat-free Italian dressing
- 1 medium orange
Snack:
- Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup low-fat yogurt, and 1/4 cup sliced strawberries (Psst: Here are more weight loss smoothie ideas.)
Dinner:
- 4 ounces red snapper baked with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no-sodium seasoning
- 1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoon grated Parmesan cheese
- 1 cup steamed green beans with 1 tablespoon slivered almonds
Sunday
Breakfast:
- 2 slices Canadian bacon
- 1 whole-grain toaster waffle with sugar-free fruit spread
- 3/4 cup berries
- 1 cup skim milk
Snack:
- 1/4 cup fat-free cottage cheese with 1/4 cup cherries and 1 tablespoon slivered almonds
Lunch:
- Salad made with: 2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons low-fat vinaigrette
- 1 apple
- 1 cup skim milk
Snack:
- 1/4 cup plain fat-free Greek yogurt with 1 tablespoon sugar-free fruit spread and 1 tablespoon ground flaxseed
- 1/4 cup blueberries
Dinner:
- 4 ounces lean pork tenderloin stir-fried with onions, garlic, broccoli, and bell pepper
- 1/2 cup brown rice
- 5 medium tomato slices with 1 teaspoon each chopped ginger, chopped cilantro, light soy sauce, and rice wine vinegar
How to Meal Plan for a Healthy, Balanced Diet
- Eating breakfast will help you start your day with plenty of energy. Choose protein and fiber for your breakfast.
- A mid-morning snack is totally optional. If you eat a larger breakfast, you may not feel hungry until lunchtime. However, if you’re feeling a bit hungry and lunch is still two or three hours away, a light mid-morning snack provide satiety.
- Lunch is often something you eat at work or school, so it’s a great time to pack a sandwich or leftovers that you can heat and eat.
- A mid-afternoon snack is also optional. Prioritize protein, healthy fat, and fiber to keep you going until dinnertime.
- Dinner can sometimes feel like a feat to cook and prep, but it can be very simple, For an easy trick, mentally divide your plate into four quarters. One-quarter is for your meat or protein source, one-quarter is for a complex carbohydrate, and the last two quarters are for green and colorful vegetables or a green salad.
- A complex carbohydrate-rich evening snack may help you sleep. Avoid snacking on high sugar items before bedtime.
Weight Loss 7 Day Meal Plan
A combination of healthy balanced eating and leading an active lifestyle is the most effective way to manage weight over the long term. This 7-day weight loss meal plan is based on meeting the recommendations outlined in the Australian Guide to Healthy Eating and is created by an Accredited Practising Dietitian. It includes plenty of tasty and healthy recipes to help make the achievement of your weight related goals enjoyable!
To ensure your meal plan is realistic and sustainable, you may like to include an optional extra a few times a week. Examples include a glass of wine, a small piece of chocolate, or a sweet biscuit. Each of these items provides an additional 600kJ taking your daily kilojoule intake to approximately 6,800kJ.
Notes About This Meal Plan
• This meal plan provides approximately 6,200-6,800kJ daily and is based on the average energy requirements to achieve weight loss in a 20-50 year old woman who undertakes a light level of activity. Those who are very active may need to eat more.
• Energy requirements vary depending on age, activity, health status, height and weight. For personalised advice, seek the services of an Accredited Practising Dietitian.
• Those with a medical issue should seek advice from a medical practitioner before commencing a weight loss plan.
Day One
Breakfast
Wholegrain Cereal and Milk: 1 cup wholegrain flaky cereal + 1 cup skim milk.
Lunch
Chicken Salad & Roll: ½ chicken breast (skin removed) +1 slice reduced fat cheese + 2 cups salad vegetables (eg. lettuce, carrot, tomato, cucumber) + 1 grainy bread roll + 1/4 avocado spread.
Dinner
Beef Stir-fry: 120g lean beef + 1.5 cups cooked vegetables (eg. carrot, mushroom, celery, capsicum, snow peas) + 1 cup cooked brown rice + 2 tsp sesame oil for cooking.
Dessert/Supper
Fruit Salad & Yoghurt: 1 cup fruit salad + 1 tub low fat yoghurt.
Snacks
1 serving of fruit (eg. medium apple or banana or ¾ cup grapes or 2 tbsp raisins/currants/sultanas or 1 small mango.
Day Two
Breakfast
English Muffin and Fruit: 1 wholegrain toast English muffin + ½ tbsp peanut butter + 1 average piece of fruit.
Lunch
Rainbow Rice Salad: Mix together 90g canned salmon + 1/3 cup chickpeas + reduced fat crumbled feta cheese + 2 cups salad vegetables (eg. capsicum, carrot, snow peas, rocket) + 1 cup cooked brown rice.
Dinner
Prawn and Kimchi Omelette (1 serve): Served with 2 cup salad and 1 slice wholegrain bread.
Dessert/Supper
Fruit Smoothie: 1 cup skim milk + 1 serve fruit (eg. 1 medium banana or 2 cups berries).
Snacks
1 tub low fat/no added sugar yoghurt. + 10 nuts (unsalted, raw/dry roasted).
Day Three
Breakfast
Yoghurt and Fruit: 1 tub (200g) low fat/no added sugar yoghurt + 1 serve of fruit (eg. 2 nectarines or 200mL fruit juice or 1 apple).
Lunch
Tuna Salad Sandwich: 200g tinned tuna in springwater (drained) + 2 cups salad vegetables (eg. lettuce, cucumber, tomato) + 2 tbsp avocado + 1 slice cheese + 2 slices multigrain bread.
Dinner
Pork Chops and Vegetables: 120g lean grilled pork chops + 1 medium baked potato + 1.5 cups cooked vegetables (eg. carrot, squash, broccoli) + 2 tsp oil in cooking or as a dressing.
Dessert/Supper
Fruit Salad: 1 cup fresh fruit salad.
Snacks
40g reduced-fat cheese + 4 wholegrain crackers.
Day Four
Breakfast
Avocado on Toast: 2 tbsp mashed avocado on 2 slices multigrain bread (toasted) + 1 serve of fruit (2 kiwi fruit or 2 apricots or 1 pear)
Lunch
Chickpea, Vegetable and Barley Soup: ¾ cup chickpeas + 1 cup cooked vegetables (eg. tomato, celery, onion, carrot, spinach) + ½ cup cooked barley.
Dinner
Beef Ramen (1 serve): Served with additional 2 cup cooked vegetables.
Dessert/Supper
Yoghurt: 1 tub low fat/no added sugar Greek yoghurt topped with mixed seeds and nuts.
Snacks
1 serve of fruit (eg. 1 cups diced watermelon/rockmelon or berries) + 20g reduced fat cheese.
Day Five
Breakfast
Porridge with Fruit: ½ cup rolled oats + 2 cups berries (NB: porridge made with water + 0.5 cup skim milk).
Lunch
Tofu Miso Soup (1 serve): Served with 2 cups salad + 2 tsp balsamic vinegar.
Dinner
Grilled Chicken and Vegetables: 100g grilled chicken + 1.5 cups vegetables (eg. carrot, broccoli, eggplant) + 1 medium corn on the cob + 2 tsp oil in cooking or as a dressing.
Dessert/Supper
Fruit Smoothie: 1 cup skim milk + 1 serve fruit (eg. 1 medium banana or 2 cups berries).
Snacks
1 tub low fat/no added sugar yoghurt. + 10 nuts (unsalted, raw/dry roasted).
Day Six
Breakfast
Muesli and Milk with Added Fruit: 1 cup muesli cereal + 1 cup low fat milk + 1 banana.
Lunch
Homemade Chicken Burger: 100g grilled chicken + 2 cups salad vegetables (eg. lettuce, cucumber, tomato) + 2 tbsp avocado + 1 grainy bread roll.
Dinner
Lamb Chop with Mash and Vegetables: 1 large grilled lamb chop (fat trimmed) + 1 medium potato (mashed with 3 tsp margarine + a splash skim milk) + 1.5 cups vegetables (eg. carrot, pumpkin, broccoli).
Dessert/Supper
Mango & Yoghurt Parfait: 200g low-fat yoghurt layered with ½ cup sliced mango and 2 tbsp chopped nuts.
Snacks
1 piece of small fruit (eg. kiwi fruit, apricot, apple, mandarin). + 20g cheese.
Day Seven
Breakfast
Scrambled Eggs on Sourdough: 2 eggs (scrambled) + 2 slices sourdough bread (toasted) + 3 tsp margarine or 2 tbsp avocado + 1 average piece of fruit.
Lunch
Cheese, Avocado and Salad Sandwich: 40g reduced-fat hard cheese + 2 cups salad vegetables (eg. lettuce, carrot cucumber, tomato, capsicum) + 2 tbsp avocado + 2 slices multigrain bread.
Dinner
Grilled Salmon and Vegetables: 125g salmon + 1 cup cooked brown rice + 1.5 cups steamed vegetables (eg. cauliflower, broccoli, squash).
Dessert/Supper
Fruit Pop: Made with frozen fruits (eg. bananas or mangos) with Greek yoghurt.
Snacks
1 tub low fat/no added sugar yoghurt.